GENERAL INSTRUCTIONS - WHEN IN ACUTE LOW BACK PAIN
NB: You must retain the lordosis at all times (i.e. the hollow in the back) Bending forwards should be avoided
Good posture is very important
SITTING
Sit as little as possible and then only for short periods, keeping the hollow in the back.
Use a supportive roll especially in the car or lounge chair.
Be a passenger rather than driver of a car.
The knees should not be higher than the hips.
Use a firm chair with a straight back if possible.
The legs must never be kept straight out in front as in the bath or on the floor.
Keep the hollow in the back when rising from sitting.
NB: GOOD SITTING POSTURE IS VERY IMPORTANT
BENDING FORWARDS
AVOID activities, which require bending or stooping.
You may be able to keep the hollow in the back by kneeling e.g. to make the bed, clean the
floor, to do the gardening.
LIFTING
When in acute pain avoid lifting. If this is not possible avoid lifting awkward objects, or those more than 30 lbs.
Use correct lifting technique Back upright
Never stoop or bend forward
Stand close to load
Lift by straightening up the knees
Take a steady lift
Shift your feet to turn, and do not twist your back.
LYING
Use a good firm support. If necessary the mattress can be placed on the floor. A supportive roll (e.g. a rolled up towel around the waist) may be comfortable. When rising from lying maintain the hollow in the back.
COUGHING AND SNEEZING
Try to stand up and bend backwards and increase the lordosis while you cough or sneeze.
Low back problems can cause pain to be felt in the back only; or in the back, buttocks and leg; or in the leg alone. Pain may vary and intensify with certain movements and positions. The opposite movements and positions may give relief. If your pain is worse: After sitting for prolonged periods or Rising from sitting or Bending forward or Prolonged stooping. The following may help: Cooling Apply ice pack, ice cubes or crushed ice in plastic bag, proprietary cold packs or packets of frozen peas to the hollow of the back. These must be wrapped in a damp towel, NEVER DIRECTLY ON THE SKIN. Rest REST LYING DOWN If acutely painful.. A bed that does not sag is important. You do not need a special orthopaedic bed, simply place a board (1/2"chipboard or plywood) between the mattress and the base across the full width of the bed. Alternatively, place the mattress on the floor. MACKENZIE TECHNIQUE
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Exercise
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 Posture When the pain is acute, avoid sitting, especially in the bath - try kneeling or shower.Do not sit up In bed. Sit correctly with low back hollowed and supported. DO NOT SAG in an easy chair (See left) NEVER PUT YOUR FEET UP. |
Lie in whichever position is comfortable, on your stomach if preferred. |
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Lifting When In acute pain, avoid lifting. Use the correct lifting technique. Assess weight of load. Assume a firm footing with legs apart. Stand close to load and take a firm grip. Bend knees and keep back upright. Do not twist back - move feet instead. If the measures do not help, ask your doctor to refer you to a physiotherapist. |
Lie face down and, If easy, lean on elbows. When pain free, press the top half of your body as far as pain permits. Do this 10 times per session and try to do 6-8 sessions per day to ease the pain (See right).
When rising from lying down, turn onto your side, swing your legs over the edge and come up with your back held straight. 
Try arching your back in standing.When the your back is better, see the Lower Back Strengthening Exercises page.